CrossFit Team Offutt Tactical Fitness

Seems like we’re saying a lot of goodbyes this week.  At least this one is only temporary.  Vashon is off for a small vacation to somewhere sunny.  Be safe out there, brother.  You know we got Brooke and Ava’s back while you’re gone.  See you soon!

S/S/S:

If missed Tuesday- establish 1RM on Muscle Snatch

Otherwise Weighted Chin-Up 5×3

 

Either way, 15 minute time cap

Post weight to Comments/LogWOD

 

 

Mobility Day:

Hit the major joints first; Hips and Shoulder. Next work trunk (thoracic) mobility. Finally work out from the hips and shoulders (elbows, ankles, wrist). The reason for this being that our major joints have larger muscles and more muscles surrounding/supporting them. Therefore we can gain a larger increase of ROM from those major joints than those small joints. Think of it as an investment of your time: Would you rather spend 5min on your shoulders concerning front rack mobility and yield an increase of 40 degrees (getting elbows higher) or spend 5min on your wrists to yield an increase of 10 degree (getting bar closer to the shoulder).

 

 

X-tra Work:

More Mobility

Because, we could always use more 🙂

 

 

Homework (Done on your own outside of the gym):

Prep meals and mind for tomorrow’s work